By: The Unbiased Science Podcast x Nathan
Published: 3/18/22

How Important Is It To Stay Hydrated?

While it may seem trivial that drinking water is important, there are some big reasons behind why you should always keep an eye on your hydration.  Some of the benefits of staying hydrated include:

  • Increased energy levels
  • Aiding in mental clarity & activity
  • Improved thermo-regulation
  • Improved movement, recovery, and agility

How Much Water Should You Drink While Exercising?

This will vary from person to person, but there are a few basic ways you can get figure out how much water to drink when you will be doing physical activities. Follow these simple tips to make sure that you replenish and hydrate your body before, during and after a workout. 

  1. Weigh yourself before and after a workout to gauge sweat loss. 
  2. Sweat rates range from 16-84 oz./hour during exercise
  3. Try to drink 6-10 ounces of water for every 20 minutes of exercise
  4. Replenish extra water lost after your workout is over

Key Benefits Of Proper Hydration

Improved Circulation

Improves delivery of oxygen and nutrients to working muscles. Also helps remove metabolic by-products and waste from muscles, while replacing water that is lost through sweat. 

Improved Muscle Function

Hydrated muscles function better than dehydrated muscles. If your body is dehydrated, your muscles will be deprived of electrolytes and cramp.

Regulated Blood Pressure

Staying hydrated helps maintain blood pressure during exercise so your heart doesn't work harder to maintain normal blood pressure.

Reduced Risk of Injury

Dehydration contributes to muscle fatigue, which can increase the risk of injury. Staying hydrated can help reduce muscle fatigue and reduce the risk of injury.

Proper Gear

When you're on the move, you should carry water or your hydration liquid with you. Whether you're walking, running, hiking, biking or training, we got you covered.  

QuickStart 4L Race Pack


A minimalist pack that's perfect for shorter hikes, runs, or a walk around the neighborhood.
*Includes a 1.5L bladder. 

Shop Now

TrailMix 7L Race Pack


A very versatile day pack with 7L of storage and pockets for snacks, extra layers, and your phone.
*Includes a 2L bladder.

Shop Now

TrailMix 12L Race Pack


Our largest capacity pack that's ready for any adventure.  Hiking pole loops, roll top & more.
*Includes a 2L bladder.

Shop Now

Want More Hydration Info? 

Check out the full infographic below.


Download the infographic by tapping here.

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